[Clare]

I went to the gym with my husband this morning, he did an upper session, and I did Legs. He’s now doing a cycle, while I get some bits done at home. I’m meeting a friend later on for a walk and catch up too, so looking forward to that.

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[Clare]

That looks great and glad you’re enjoying it!

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[Clare]

Today’s a rest day from the gym. I did a 10km this morning, got a bit of work done, and then my husband and I went out for some lunch and a walk along the quay. Back home now to chill.

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[Clare]

This looks a good starting point. Once she gives it a go, she can give you feedback as to how she feels, what she enjoys, what movements suit her best etc, and you can then adapt the plan from there. The most important thing is that she enjoys it and wants to continue training, so encourage her to communicate with you.

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[Clare]

This morning started with a fasted 5km run, then I went along to my usual reformer Pilates session. This one was very core and glute focussed. It’s only a small group of typically 2-5 people, so we’re able to get some focused one-to-one teaching, which is really helpful.

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[Clare]

I do a lot more now since I stopped competing and want to put more focus on cardiovascular health, so I run most days. In the past, however, during a gaining phase, I would typically do 20-30 mins LISS cardio on rest days.

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[Clare]

I had a good run this morning. I waited until after my first meal; as I wanted to do a little further today and didn’t want to be fasted. I ended up doing just under 12km, which is longer than I’d usually do, but I felt good and the sun was shining! I have a lot of work and bits and bobs to get through now, so that will pretty much take up the rest of the day. I may get out for a short walk later though.

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[Clare]

Yep, I agree with Cybex

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[Clare]

I really enjoyed today’s Leg session. My strength felt really good today and my loads were up across the board. My weight sessions these days are more about stimulating muscle, improving bone health as I get older, and maintaining my current physique, but if I feel good on the day, I’ll still keep my sessions intense and add more loads if it’s there.

Seated ham curl x3
Belt squat x2
Leg press x2
Glute drive x2
Db Walking lunges x 4 lengths
Leg ext x3
Hanging leg raises x3

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[Clare]

Hit your protein target from direct protein sources, but track everything.

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[Clare]

I had a good upper session this morning, followed by 20 mins on the stair master.

Bodyweight has dropped a touch over the last few days, despite some off plan meals recently, so I’m going to add in some more food today.

Lat pull down x2
Back row machine x2
Shoulder press machine x2
Smith Tricep press x2
Bicep curl x3
Lateral raises x3 each side
Rope crunches x3

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[Clare]

When I logged, a good old pen and notebook did the trick. I feel more connected when putting pen to paper, and you have the ability to add relevant notes.

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[Clare]

I personally sip carbs during my workout, finishing before the end of my session. EAAs I’ll have in one go at a point during my workout that is around half way between my pre workout meal time and post workout meal time.

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[Clare]

Today’s a rest day from the gym. I had a lovely day yesterday with my Sisters, then up this morning for a run, and now for a day of work and getting ready for the week ahead.

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[Clare]

Reduce stress to your body first by dropping some steps. I would take steps down to 12,000 initially, see how your body responds, and then add food when needed after that.

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